The Foundry Union Station – CrossFit

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Context

Training

Mobility

Hips

Strength

A1: Back Squat (5-5-3-3-3 @3030)

3 seconds down, 3 seconds up. No pause at the bottom.

Start at 50% of 1RM and stay true to tempo.

A2: Push-ups (5 x 10-20 )

Metcon

B: 19.05.13 (AMRAP – Reps)

3 minutes on/ 3 minutes off

x 3

350 m run + AMRAP Back Squats

RX: 185#/125#

Athletic: 135#/95#

Fitness: 95#/65#

RX+: 450 m run + 225#/155#